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Messages - hhhhh

Pages: [1] 2
2
CMS, MS, & MSIC (4-day programs) / Re: 4day M-T T-F?
« on: December 03, 2018, 01:03:24 AM »
I think M W F Saturday is recommended.

3
Beginners (3-day programs) / Re: Planning
« on: November 03, 2018, 12:15:42 PM »
Thanks for the reply! The 5, 1 week idea sounds good, I'll do that.

4
Beginners (3-day programs) / Planning
« on: November 01, 2018, 01:24:31 PM »
I signed up for a meet the 2nd of Februari this week, and I'm unsure how to structure my training to peak for that meet. There is also a mock meet at my gym the 15th of December I'd like to participate in if it doesn't hurt my meet performance. The mock meet is in 6 weeks from this saturday, and the meet in 13 weeks from this saturday.

Lifts last tested in June: 152,5/115/195 @ -93kg. I didn't train in August, so I'd estimate my maxes around 157,5/120/202,5 now.

I'm currently in week 4 of prep 1 IML, so there are 8 weeks left of the program. Does it make sense to add 2 weeks to my prep, test on the mock meet and then run a 7 week competition cycle or is it better to forget about the mock meet and extend the prep by 9 weeks? Or maybe shorten the program and run it twice before the meet?

Sorry for rambling, the more I think about it, the more confused I get. I'd appreciate your thoughts.

5
Training Logs / Re: Training log
« on: June 05, 2018, 06:09:51 PM »
Week 10, day 1

Squat:
75x3x1
90x3x1
105x3x1
120x2x4

Had to use a shitty rack where I hit the pin above the pin the bar is in while unracking.

Bench press:
55x3x1
65x3x1
77,5x3x1
88,5x2x5

Squat:
80x3x1
95x3x1
112,5x2x3

Supersetted with 3x5 chin ups.

Close grip bench press:
60x10x5

Hamstring curl:
85x10x5

Week 10, day 3

Deficit deadlift:
100x3x1
120x3x1
140x1x3

Bench press:
55x3x1
65x3x1
77x3x1
88x2x2
94x2x3

Supersetted with 3x5 chin ups.

Deadlift:
100x3x1
120x2x2
140x1x3
160x3

Was supposed to do 160x3x5 but I couldn't maintain a neutral back and didn't want to risk injury less than 3 weeks out.

Incline bench press:
50x10x5

Leg extension:
115x10x5

Leg curl:
90x10x3

6
Training Logs / Re: Training log
« on: June 01, 2018, 05:59:40 PM »
Week 9, day 3

Bench press:
55x3x1
65x3x1
77x3x1
82x2x4

Deadlift:
95x3x1
115x3x1
135x3x1
155x1x1
170x1x1
190x1x1
200x1x1 (+10 PR)

It felt a lot smoother than my previous 190 PR. I think I'll open at 180 and then go 190, 200 if the opener doesn't move well and 195, 205 if it does move well.

Incline bench press:
50x10x5

Supersetted with 3x3 chin ups.


7
Training Logs / Re: Training log
« on: May 30, 2018, 06:24:26 PM »
Week 9, day 2

Squat:
75x3x1
90x3x2
105x2x2
120x2x1
135x1x1
142x1x1
150x1x1
155x1x1 (+5 PR)

The 155 squat was the hardest squat of my life so far. I think I'll open at 140 and then go 150, 155 if the opener feels good and 147,5; 152,5 if it feels hard.

Bench press:
55x3x1
65x3x1
77x2x2
87x2x1
100x1x1
110x1x1
115x1x1 (+5 PR)

The 115 felt okay (I guess I could maybe have done 117). I will open at 105, then do 112,5; 117,5 if it feels easy and the pause command isn't horrible and 110, 115 otherwise.

Notes:
My elbows were killing me. I'd expected more: 160 squat, 120 bench, but I suppose I shouldn't be dissapointed with a 5kg PR in both lifts in 8 weeks.

8
Training Logs / Re: Training log
« on: May 28, 2018, 08:55:09 PM »
Week 8, day 3

Squat:
75x5x1
90x4x1
105x3x1
120x3x1
128x2x4

I'm working on my form, in particular on keeping my knees out and cutting depth a bit. That is ok at lower weights, but above 60% I can't maintain good form. Supersetted with 3x5 chin ups.

Bench press:
60x4x1
72x4x1
82x3x4

Incline bench press:
50x10x5

Supersetted with 3x5 chin ups.

Holds:
103x15sx2
140x15sx1 hook grip

Week 9, day 1

Squat:
75x3x1
90x3x1
105x3x1
113x2x3

Supersetted with 3x3 chin ups. Keeping knees out is easier than last time I squatted.

Bench press:
55x3x1
66x3x1
82x2x4

9
Training Logs / Re: Training log
« on: May 23, 2018, 11:11:34 PM »
Week 8, day 2

Bench press:
55x5x1
65x4x1
77,5x3x1
87,5x2x2
95x1x1
100x1x2
87,5x2x2

My elbow started hurting again on the 100kg set. I also try to push more towards my face.

Deadlift:
95x3x1
115x3x1
132,5x3x1
152,5x2x2
162,5x1x1
170x1x2

Chin up:
3x5

Overhead press:
35x10x5

Was very hard to complete, I need to stop neglecting my shoulders.

Leg extension:
45x10x5

10
Training Logs / Re: Training log
« on: May 21, 2018, 05:37:45 PM »
Squat:
75x5x1
90x4x1
105x3x1
120x3x5

Supersetted with 3x5 chin ups. It was very hot, so I was panting like a dog the entire time and needed 3+ minutes rest in between sets. Technique was ok.

Bench press:
55x5x1
65x4x1
77,5x3x1
87,5x2x4

Wide grip deadlift:
120x5x5

Felt really easy. I also moved out my grip and hit myself in the balls with the bar. 1/10 would not recommend.

Incline bench press:
50x10x5

I went to another gym, and they only had 45 degrees incline benches instead of the 75 degree I normally do. I also had my pinkies on the olympic rings instead of the powerlifting rings which I didn't notice until I was done. It did give a good chest pump.

Chin ups:
3x5

Notes:
Nothing special, it was pretty easy and I feel healthy and ready for the skill test next week.

11
Training Logs / Re: Training log
« on: May 18, 2018, 07:21:03 PM »
Squat:
75x5x1
90x4x1
105x3x1
120x3x4

Supersetted with 3x5 chin ups. The last set of squats felt slow, otherwise moved really well. I descend a little faster the last 30% of the movement and it helps with the bounce.

Bench press:
55x5x1
66x4x1
77x3x1
88x2x4

Supersetted with 3x5 chin ups. Nothing special here, still hard to control the weight during the pause.

Incline bench press
50x10x5

Wide grip deadlift:
120x5x5

Holds:
100x15sx2 overhand grip
120x15sx1 hook grip

12
Training Logs / Re: Training log
« on: May 16, 2018, 08:57:17 PM »
Week 7, day 2

Deficit deadlift:
105x3x1
122,5x3x1
142,5x2x4

Chin ups:
3x5

Bench press:
55x5x1
65x4x1
77,5x3x1
87,5x3x2
95x2x2
100x1x2
95x2x2

Deadlift:
105x3x1
122,5x3x1
142,5x3x1
160x2x2
170x1x2

Leg extension:
45x10x5 (different machine)

Close grip bench press:
60x10x5

Notes:
Nothing special, everything felt pretty good.

13
Training Logs / Re: Training log
« on: May 15, 2018, 04:43:57 PM »
Week 6, day 3

Squat:
75x5x1
90x4x1
105x3x1
120x3x2
128x2x3
120x3x2

Supersetted with 3x5 chin ups.

Bench press:
55x4x1
66x3x1
77x3x4

Incline dumbbell press:
20x10x5

Wide grip deadlift deadlift:
120x5x5

Supersetted with 3x3 chin ups.

Notes:
This was a far easier workout than I usually do, and it felt good, allowed me to recover and my elbows didn't bother me anymore.


Week 7, day 1

Bench press:
55x5x1
65x4x1
77,5x3x1
87,5x2x4

Squat:
75x5x1
90x5x1
105x3x1
105x7x1
105x4x1

Had to cut my squats short here, because the tendon in my right knee started hurting. Especially the set of 7 was hard because I descend slowly and consequently hold my breath for 5 seconds each reps.

Chin ups:
3x5

I didn't let my shoulders go up at the bottom of the chin up and that made them much easier. It's probably a good idea to continue this and up the volume.

Back extensions:
25x10x5

Leg extension:
115x10x5

Bench press:
60x4x1
72,5x4x1
82,5x4x3

Notes:
Forgot to do my upper body assistance and hurt my knee, so not a great workout.

14
Training Logs / Re: Training log
« on: May 08, 2018, 04:49:44 PM »
Week 6, day 2

Deficit deadlifts:
95x4x1
115x4x2
133x3x2
143x3x4

Bench press:
61x5x1
72x4x1
83x3x1
88x2x2
94x1x2
83x3x1
72x5x1
61x7x1

It was hard to control the reps, I supersetted these with 3x3 chin ups. I was supposed to do close grip bench press afterwards, but my elbows started hurting, so I skipped those.

Deadlift:
95x4x1
115x4x1
133x3x2
152x3x5

Leg extensions:
110x10x5

Notes:
My elbows start hurting and my hips and knees ache, so I will do medium load from now on.

15
Training Logs / Re: Training log
« on: May 06, 2018, 08:06:31 PM »
Week 6, day 1

Squat:
75x5x1
90x4x2
105x3x2
120x2x2
135x1x3

I supersetted this with 3x5 chin ups. My second rep with 135 was a bit sloppy, but the squats moved well overall.

Bench press:
55x5x1
65x4x1
77,5x3x1
87,5x3x5

I had some mild elbow irritation.

Incline dumbbell press:
20x10x5

Squat:
75x5x1
90x4x1
105x3x2
120x2x4

Supersetted with 3x2 chin ups.

Notitions:
I was supposed to do some posterior chain assistance, but I was very tired from the squatting volume and skipped it. I need to be careful not to develop elbow tendonitis.

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